Tactical Barbell Grey Man

by zcd

25 athletes joined

Program Description

You can do 4-5 sets on the main lifts of each day (Squat, bench, overhead press and deadlift) Conditioning options: Walk 30-60 mins Ruck 30-60 mins with 10-50lbs Recovery run 20-30 mins Walk 30-60 mins + Sprint 50-100m every 5-10 mins Sprint 30m for 5-10 rounds For hardgainers keep to the minimum time for all of the above Progression - every 3-6 weeks add 5-10 lbs to 1RMs (5lbs upper body, 10 lbs lower body)

Program Overview

Level
Intermediate, Novice, Beginner, Advanced
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
50 minutes
Created
Nov 10, 2024 07:33
Last Edited
Feb 17, 2025 07:33

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Bench Press (Barbell)

8 reps

70%

Squat (Barbell)

8 reps

70%

Dip (Weighted)

12 reps

55%

Incline Bench Press (Dumbbell)

12 reps

55%

Front Squat (Barbell)

12 reps

55%

Day 1

Overhead Press (Barbell)

6 reps

75%

Deadlift (Barbell)

6 reps

75%

Shrug (Dumbbell)

10 reps

60%

Dumbbell Row

10 reps

60%

Day 1

Bench Press (Barbell)

3 reps

80%

Squat (Barbell)

3 reps

80%

Dip (Weighted)

8 reps

65%

Incline Bench Press (Dumbbell)

8 reps

65%

Front Squat (Barbell)

8 reps

65%

Day 2

Cardio

30-60 mins

Day 2

Cardio

30-60 mins

Day 2

Cardio

30-60 mins

Day 3

Overhead Press (Barbell)

8 reps

70%

Deadlift (Barbell)

8 reps

70%

Shrug (Dumbbell)

12 reps

55%

Dumbbell Row

12 reps

55%

Day 3

Bench Press (Barbell)

6 reps

75%

Squat (Barbell)

6 reps

75%

Dip (Weighted)

10 reps

60%

Incline Bench Press (Dumbbell)

10 reps

60%

Front Squat (Barbell)

10 reps

60%

Day 3

Overhead Press (Barbell)

3 reps

80%

Deadlift (Barbell)

3 reps

80%

Shrug (Dumbbell)

8 reps

65%

Dumbbell Row

8 reps

65%

Day 4

Cardio

30-60 mins

Day 4

Cardio

30-60 mins

Day 4

Cardio

30-60 mins

Day 5

Bench Press (Barbell)

8 reps

70%

Squat (Barbell)

8 reps

70%

Dip (Weighted)

12 reps

55%

Incline Bench Press (Dumbbell)

12 reps

55%

Front Squat (Barbell)

12 reps

55%

Day 5

Overhead Press (Barbell)

6 reps

75%

Deadlift (Barbell)

6 reps

75%

Shrug (Dumbbell)

10 reps

60%

Dumbbell Row

10 reps

60%

Day 5

Bench Press (Barbell)

3 reps

80%

Squat (Barbell)

3 reps

80%

Dip (Weighted)

8 reps

65%

Incline Bench Press (Dumbbell)

8 reps

65%

Front Squat (Barbell)

8 reps

65%

Day 6

Cardio

30-60 mins

Day 6

Cardio

30-60 mins

Day 6

Cardio

30-60 mins

Day 1

Bench Press (Barbell)

4 Sets

8 Reps

70%

Squat (Barbell)

4 Sets

8 Reps

70%

Dip (Weighted)

4 Sets

12 Reps

55%

Incline Bench Press (Dumbbell)

4 Sets

12 Reps

55%

Front Squat (Barbell)

4 Sets

12 Reps

55%

Day 2

Cardio

1 Set

30-60 mins

Day 3

Overhead Press (Barbell)

4 Sets

8 Reps

70%

Deadlift (Barbell)

4 Sets

8 Reps

70%

Shrug (Dumbbell)

4 Sets

12 Reps

55%

Dumbbell Row

4 Sets

12 Reps

55%

Day 4

Cardio

1 Set

30-60 mins

Day 5

Bench Press (Barbell)

4 Sets

8 Reps

70%

Squat (Barbell)

4 Sets

8 Reps

70%

Dip (Weighted)

4 Sets

12 Reps

55%

Incline Bench Press (Dumbbell)

4 Sets

12 Reps

55%

Front Squat (Barbell)

4 Sets

12 Reps

55%

Day 6

Cardio

1 Set

30-60 mins